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LAXC Intermediate Plan
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WeekDayPre-RunWorkoutPost-Run
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11MonBoele WU22-27 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.Bands, SC1 or BWS1, Myrtls1
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2TueBoele WUFartlek: 7 min easy, 8 min with 4 x 20 sec strides, 15-20 min of 2 min at 5k effort, followed by 3 minutes steady, 5 min cool. Total workout is 35-40 min.Bands, Abs1, Myrtls2
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3WedBoele WU25-31 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.Bands, SC2 or BWS2, Myrtls1
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4ThuBoele WULong Run - 45-55 minutes. At the 30-minute mark do 4 x 25 seconds at 5k effort, with as much recovery as needed.Bands, Ab2, Myrtls2
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5FriBoele WU22-27 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run. Optional rest day if needed.Bands, Abs1, Myrtls2
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6SatBoele WU25-31 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.
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7SunOff
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28MonBoele WUProgression Run: 7 min easy, 8 min with 4 x 20 sec strides. 15-20 min progresion: 5-10 min steady, 5 min a touch faster, 5 min fast but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 35-40 min.Bands, SC3 or BWS3, Myrtls1
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9TueBoele WU23-28 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.Bands, Abs3, Myrtls2
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10WedBoele WU26-32 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run. Bands, SC4 or BWS4, Myrtls1
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11ThuBoele WULong Run - 47-57 minutes. At the 35-minute mark do 4 x 25 seconds at 5k effort, with as much recovery as needed.Bands, Ab4, Myrtls2
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12FriBoele WU23-28 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run. Optional rest day if needed.Bands, Abs3, Myrtls2
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13SatBoele WU27-32 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.
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14SunOff
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315MonBoele WUFartlek: 7 min easy, 8 min with 4 x 20 sec strides, 20-25 min of 3 min at 5k effort, followed by 2 minutes steady, 5 min cool. Total workout is 40-45 min.Bands, SC1 or BWS1, Myrtls1
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16TueBoele WU20-25 minute run with 4 x 20 sec strides starting @ 10-minute mark of the run.Bands, Abs1, Myrtls2
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17WedBoele WU28-33 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.Bands, SC2 or BWS2, Myrtls1
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18ThuBoele WULong Run - 50-60 minutes. At the 40-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed.Bands, Ab2, Myrtls2
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19FriBoele WU23-28 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run. Optional rest day if needed.Bands, Abs1, Myrtls2
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20SatBoele WU28-33 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.
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21SunOff (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)
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422MonBoele WUProgression Run: 7 min easy, 8 min with 4 x 20 sec strides. 20-25 min progresion: 5-10 min steady, 5 min a touch faster, 5 min a touch faster, 5 min fast but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 40-45 min.Bands, SC3 or BWS3, Myrtls1
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23TueBoele WU25-30 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run.Bands, Abs3, Myrtls2
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24WedBoele WU29-34 minute run with 5 x 20 sec strides starting @ 15-minute mark of the run.Bands, SC4 or BWS4, Myrtls1
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25ThuBoele WULong Run - 52-62 minutes. At the 40-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed.Bands, Ab4, Myrtls2
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26FriBoele WU25-30 minute run with 4 x 20 sec strides starting @ 15-minute mark of the run. Optional rest day if needed.Bands, Abs3, Myrtls2
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27SatBoele WU29-34 minute run with 5 x 20 sec strides starting @ 15-minute mark of run.
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28SunOff (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)
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529MonBoele WUAerobic Repeats: 7 min easy, 8 min with 4 x 20 sec strides. 4 min at 5k effort, then 3 min easy (or steady). That's one set. Repeat three more times for a total of four 4-min segments (and three 3-min easy recoveries). 5 min cool. Total workout is 45 min.Bands, SC1 or BWS1, Myrtls1
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30TueBoele WU27-32 minute run with 4 x 20 sec strides starting @ 15-minute mark of run.Bands, Abs1, Myrtls2
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31WedBoele WU31-36 minute run with 5 x 20 sec strides starting @ 15-minute mark of run.Bands, SC2 or BWS2, Myrtls1
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32ThuBoele WULong Run - 55-65 minutes. At the 45-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed.Bands, Ab2, Myrtls2
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33FriBoele WU27-32 minute run with 4 x 20 sec strides starting @ 20-minute mark of run. Optional rest day if needed.Bands, Abs1, Myrtls2
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34SatBoele WU31-36 minute run with 5 x 20 sec strides starting @ 15-minute mark of run.
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35SunOff (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)
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636MonBoele WUProgression Run: 7 min easy, 8 min with 4 x 20 sec strides. 25-30 min progresion: 10 min steady, 5-10 min a touch faster, 5 min a touch faster, 5 min fast but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 45-50 min.Bands, SC3 or BWS3, Myrtls1
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37TueBoele WU33-38 minute run with 4 x 20 sec strides starting @ 20-minute mark of run.Bands, Abs3, Myrtls2
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38WedBoele WU38-43 minute run with 5 x 20 sec strides starting @ 20-minute mark of run.Bands, SC4 or BWS4, Myrtls1
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39ThuBoele WULong Run - 57-67 minutes. At the 45-minute mark do 5 x 30 seconds at 5k effort, with as much recovery as needed.Bands, Ab4, Myrtls2
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40FriBoele WU33-38 minute run with 4 x 20 sec strides starting @ 20-minute mark of run. Optional rest day if needed.Bands, Abs3, Myrtls2
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41SatBoele WU38-43 minute run with 5 x 20 sec strides starting @ 25-minute mark of run.
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42SunOff (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)
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743MonBoele WUFartlek: 7 min easy, 8 min with 4 x 20 sec strides, 25-30 min of 3 min at 5k effort, followed by 2 minutes steady, 5 min cool. Total workout is 45-50 min.Bands, SC1 or BWS1, Myrtls1
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44TueBoele WU29-34 minute run with 4 x 20 sec strides starting @ 20-minute mark of run.Bands, Abs1, Myrtls2
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45WedBoele WU34-39 minute run with 5 x 20 sec starting @ 20-minute mark of run.Bands, SC2 or BWS2, Myrtls1
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46ThuBoele WULong Run - 60-70 minutes. At the 50-minute mark do 5 x 30 seconds at 5k effort, with as much recovery as needed.Bands, Ab2, Myrtls2
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47FriBoele WU29-34 minute run with 4 x 20 sec strides starting @ 20-minute mark of run. Optional rest day if needed.Bands, Abs1, Myrtls2
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48SatBoele WU34-39 minute run with 5 x 20 sec strides starting @ 20-minute mark of run.
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49SunOff (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)
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850MonBoele WUFartlek - 30/90: 30-90 Fartlek: 7 min easy, 8 min with 4 x 20 sec strides. 26 min of 30 sec at a fun-fast pace, with 90 seconds easy to start, then slowly speeding this up to a steady pace. Be very conservative to start this. Must finish saying you could have done this for 3 more sets, or 36 min total. 5 min cool. Total workout is 46 minBands, SC3 or BWS3, Myrtls1
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51TueBoele WU29-34 minute run with 4 x 20 sec strides starting @ 20-minute mark of run.Bands, Abs3, Myrtls2
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52WedBoele WU33-42 minute run with 5 x 20 sec strides starting @ 20-minute mark of run.Bands, SC4 or BWS4, Myrtls1
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53ThuBoele WULong Run - 60-70 minutes. At the 50-minute mark do 5 x 30 seconds at 5k effort, with as much recovery as needed.Bands, Ab4, Myrtls2
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54FriBoele WU29-37 minute run with 4 x 20 sec strides 25-minute mark of the run. Optional rest day if needed.Bands, Abs3, Myrtls2
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55SatBoele WU33-42 minute run with 5 x 20 sec strides starting @ 20-minute mark of run.
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56SunOff (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)
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